MONDAY

STRENGTH
Every 90 sec x 3
5 Toes to KBs
5 Beat Swings
+
12 min Emom
Min 1-6: 6 Half Toes to Bar
Min 7-12: 1-6 Toes to Bars

METCON
100 DB Alt. Hang Clean and Jerk
80 Box Jump Overs
60 Wall Balls
40 Walking Lunges
20 Toes to Bar
*24 min cap time
**Score: Time o Total Reps

—

TUESDAY

STRENGTH
3 x 3 Front Squat
*2 Drop Set AMRAP, 10% meno del último set
*mínimo… 2 min rest, mínimo!

METCON
For Time
5-10-20-10-5
Deadlift 100/75 kg
Deficit Strict Handstand Push Ups*
*10 min cap gime
**Rx: + de 6 reps UB

—

WEDNESDAY

HYROX BENCHMARK DAY
IKEJA
25 min Amrap
20 Push Ups
20 cal Row/Ski
20 Wall Balls / Med Ball Thruster
10 Burpees Broad Jump
40 Sit Up

Bodybuilding opción 1
3/4 sets
8 Barbell or Dumbbell Bent Over Row
Max Strict K2E o Knee Raise
Max Plat French Press

Bodybuilding opción 2
3/4 sets
10/15 Barbell or Dumbbell RDL
Max Strict K2E o Knee Raise
Max Single Leg V-Ups

—

THURSDAY

STRENGTH
Every 90 sec x 5
Amrap – 2 UB Strict C2B / Pull UPS

METCON
20 min Emom
Min 1: 5 Overhead Squat 60/50 kg
Min 2: UB Kipping Chest to Bars
Min 3: Erg x cals
Min 4: rest
*Performance 70/50 Kg
**si tienes menos de 8 C2B scale to Pull Ups

—

FRIDAY

STRENGTH
Build 1 Quality RM of this complex
1 Push Press 1 Jerk 1 Thruster
*12 min cap time

METCON
Open Workout 17.5 – T 2
10 rounds for Time – 1 Round each
9 Thrusters 45/30 kg
35 Double Unders
*20 min cap time

—

SATURDAY

METCON
For Time – T2
1200 mt Erg
120 Plate Ground to Overhead
60 Synchro Sit Up
30 Chin Ups (Strict) / spotted / banded
1200 mt Erg (2400 Bike Erg)
120 American Swing
60 Synchro Sit Up
30 D-Ball Clean 50/35 – 40/30 kg
1200 mt Erg (2400 Bike Erg)
*cap time 40 min

---

GPP

MONDAY

STRENGTH
4 sets
10 Dumbbell / Barbell Bench Press
12 D-Ball Hug Reverse Lunges (6/6)
*rest 90-120 sec between sets
+
Every 90 sec x 3
15 Triceps Extension
15 Frog Pump

METCON
4 Rounds For Time
25/20 Cals erg
20 Air Squat
15 Sit Up
10 Burpees o Down Up
*cap time 20 min

—

TUESDAY

STRENGTH
4 sets
6 Dumbbell Rare Foot Split Squat x side
*rest 90 sec
+
3 sets
12 Dual DB o KB Romanian Deadlift
30 sec Copenaghen Plank x side
*rest 90 sec

METCON
For Time
45 Double Unders
10-1
Box Jump Over 60/50 ccm
1-10
Dumbbell Hang Devil Clean 22,5/15 kg
45 Double Unders
*12 min cap time

—

WEDNESDAY

HYROX BENCHMARK DAY
IKEJA
25 min Amrap
20 Push Ups
20 cal Row/Ski
20 Wall Balls / Med Ball Thruster
10 Burpees Broad Jump
40 Sit Up

Bodybuilding opción 1
3/4 sets
8 Barbell or Dumbbell Bent Over Row
Max Strict K2E o Knee Raise
Max Plat French Press

Bodybuilding opción 2
3/4 sets
10/15 Barbell or Dumbbell RDL
Max Strict K2E o Knee Raise
Max Single Leg V-Ups

—

THURSDAY

STRENGTH
4 x 6/8 Seated Dumbbell Shoulder Press
+
4 sets
10 Seated Dumbbell Lateral Raise
15/20 Banded Face Pull
*rest 90 sec between
+
50 Crush Grip DB Curl into Press

METCON
15 min 2:30 min On 30 sec off
15 Slam Ball
12 V-Ups
10 Kick Throw
Amrap mt erg o Shuttle Run, score is total mt

—

FRIDAY

STRENGTH
5 x 4/6 Strict o Weighted Chin Ups
20 mt D-Ball Carry AHAP
*90 sec rest between

6/8 min Emom
Min 1: 10 Hollow Rock o 40 sec Hollow Hold
Min 2: 30 Russian Twist with medball o plate

METCON
10 rounds for Time – T2 – 1 Round each
6 Renegade Row
12/10 Cals
**1000 mt Row/Ski after Round 5 & 10
*20 min cap time